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Food Guide Pyramid and Other Essential Nutrients

The document summarizes the food guide pyramid for ages 13-19, outlining the five main food groups of dairy, protein, fruits, vegetables, and grains. It recommends daily servings from each group and describes the key nutrients provided, such as calcium from dairy and protein from meats. The document also outlines other essential nutrients for this age group, including their daily recommended amounts of calcium, iron, protein, carbohydrates, and fiber.

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mae santos
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201 views17 pages

Food Guide Pyramid and Other Essential Nutrients

The document summarizes the food guide pyramid for ages 13-19, outlining the five main food groups of dairy, protein, fruits, vegetables, and grains. It recommends daily servings from each group and describes the key nutrients provided, such as calcium from dairy and protein from meats. The document also outlines other essential nutrients for this age group, including their daily recommended amounts of calcium, iron, protein, carbohydrates, and fiber.

Uploaded by

mae santos
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PPTX, PDF, TXT or read online on Scribd
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FOOD GUIDE

PYRAMID FOR AGE


13-19 GROUP
HEALTH QUARTER 2
What is the Food Guide Pyramid?
◦ A food pyramid is a
triangular diagram
representing the optimal
number of servings to be
eaten each day from
each of the basic food
groups.
There are five main food groups:
1. Dairy (3-4 servings).
 All liquid and solid food products
that are derived from animal milk fall
under this group.
 Milk, yogurt, and cheese are the most
popular forms of dairy products that you
can find today. The key ingredient is
calcium, which builds strong teeth and
bones.
2. Protein (2-3 servings).
 Meat, fish, beans, nuts, and eggs
are the most common foods that supply
protein to the body. It is the source of
energy for our bodies. It also helps form
the blocks of body muscles and tissues.
3. Fruits (2- 4 servings).
 These foods are rich in vitamins
and minerals and other nutrients that you
need for growth. These are also excellent
sources of vitamin C which heal cuts
and keep skin healthy. Fruits also give
fiber which helps your digestion.
4. Vegetables (3- 5 servings)
 are also great sources of nutrients
and also rich in fiber and Vitamin A.
They can be eaten raw, cooked, or semi-
cooked.
5. Grains (6- 11 servings)
 These are energy-giving nutrients
because they contain carbohydrates.
Examples of grain foods include whole-
wheat bread or pasta, brown rice,
cornbread, popcorn, and cooked
cereals.
OTHER
ESSENTIAL
NUTRIENTS
Calcium, Iron, Protein, Carbohydrates and Fiber
ESSENTIAL NUTRIENTS
 are compounds that the body cannot make or
insufficient amount.
 According to the World Health Organization,
these nutrients must come from the food, and
they are vital for disease prevention, growth, and
good health.
1. CALCIUM
 Needed for bone development.
 Vital body function like blood clotting, heart
muscle contraction, transmission of nerve
impulse, activation of enzymes.
 Lessen chance of osteoporosis
 Ages 10-18 have calcium requirement of 1000
milligrams per day.
2. IRON
 Essential element for blood production specially
at the onset of menstruation among girls.
 Improve the absorption of iron from plants by
eating fruits or drinking fruit juices that contain
vitamin C.
 BOYS (ages 13-15) needed 20 milligrams daily
while GIRLS needed 21 milligrams daily.
3. PROTEIN
 Build and repairs tissues.
 Helps body make enzymes, antibodies
and hormones.
 Supplies body with energy.
 BOYS (ages 13-15) need 71 grams
daily while GIRLS need 63 grams daily.
4. CARBOHYDRATES
 Supply energy to all cells in the body.
 In the case that you take so much carbs
than your body consume it, it is stored as
body fats leading to obesity.
 2800 kilocalories – boys weighing 50 kilograms
 2250 kilocalories – girls weighing 49 kilograms
5. FIBER
 Normalizes bowel movement.
 Prevents constipation and other
intestinal problems.
 Lowers cholesterol levels
 20-35 grams of fibers daily to stay
healthy.

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